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Soji

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Ingredients

• ¼ cup semolina or taystee wheat• 8 tblsp clarified butter or ghee• ¼ tsp crushed cardamom• 1 ½ cups of low fat milk• ½ cup of xylitol• 2 tsp almond powder• 1 egg

Serves 4

Method

1. In a mixing bowl beat the egg and then add the milk, almond powder and xylitol. Set aside.2. Heat the ghee on medium heat in preferably a non-stick flattish pot. (A serving contains 12.7 grams of fat, minimal amounts of protein, and no carbohydrates, dietary fibre or sugars.)3. Add the taystee wheat/semolina and sauté until a pale colour. Do not let it turn brown please. Whilst braising the taystee wheat/semolina add in the crushed cardamom.4. Now add the milk mixture stirring as the consistency thickens.5. You don’t want this to be too stiff so your best bet is to liken it to a very thick porridge. As soon as the desired consistency is reached remove from the heat.6. Serve warm and sprinkle with pistachios .

Other optionsInstead of the almondpowder you can usedesiccated coconut. So then you haveCoconut Soji

by ZIRA

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Ingredients

• 2 cups of skim milk• 1 cup skim milk powder• ½ cup of evaporated low fat milk• 1 tblsp custard powder• 1/3 cup sweetener• 1/3 cup almonds finely ground• 1 tsp vanilla essence

Serves 4

Method

1. Combine the milk, milk powder and custard powder and heat until the mixture thickens.

2. Low heat is preferable.

3. Remove from the heat and add in the sweetener, almonds and vanilla essence.

4. Once this mixture has cooled place into an ice cream machine to form the ice cream and then

place in the freezer.

5. If you do not have an ice cream machine you may freeze the mixture overnight in an ice block tray.

by ZIRA

Almond KulfiIce Cream

Slow CookedLamb Cutlets

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Serves 4

Method

1. Preheat oven 160°C, season the meat well and grill in a hot pan with a little of the olive oil making sure you

have good colour and sealing the meat on both sides.

2. Then simply mix all other ingredients together and pour over the meat ensuring you coat the cutlet well.

3. Then cover with foil and bake in the oven for 1½ hours, then remove the foil and cook for a further ½ hour

allowing the sauce to reduce slightly.

4. Remove/pour off excess oil and serve.

Ingredients

• 8 lamb cutlets, excess fat trimmed• 2 ripe fresh tomatoes• ½ cup brown vinegar• 2 tbsp sugar substitute• ¼ cup olive oil

• Splash of Worchester sauce• 2 onions, grated• 2 tsp crushed garlic• 1 whole bunch fresh mint, chopped• Salt & pepper to taste

by Shaun Munro

Salmon Gravalax

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Serves 4

Method

1. Mix together the sugar, salt, pepper and dill - this is a curing mixture.

2. Get an appropriate container/tray; with wide sides that the fish will fit into. Sprinkle a third of the curing mixture on the base

on the container/tray.

3. Lay the fish skin side down onto the curing mixture and then pack the top on the fish with the remaining curing mixture and

then pack the beetroot and lemon zest on top.

4. Carefully wrap the entire container in plastic and refrigerate for 3 days.

5. On day 3 remove the plastic wrap and carefully wipe away the curing mixture from both top and under the fish fillet.

6. Simply brush with good olive oil and finely slice.

7. Served with fresh lemon wedges, reduced-fat tartare sauce, black pepper mill and fresh 100% rye bread.

Ingredients

• 1 side fresh salmon fillet, on the skin, pin bones removed• ¼ cup crushed black pepper• ½ cup chopped fresh dill

• 2 cups grated raw beetroot• Zest of 1 lemon

by Shaun Munro

Sesame SeededPrawn ToastServes 4

Method

1. Mix together the prawn meat, onion, garlic, ginger and coriander add seasoning.

2. Thickly smear the prawn paste onto the bread and press into the sesame seeds creating a sesame crust.

3. Carefully heat the oil and fry the bread slices (turning over and over a few times). Drain on kitchen paper towel.

4. Serve with and lemon wedges.

Ingredients

• ± 200g shelled prawn meat, minced• 2 spring onions, finely chopped• ½ tsps crushed garlic• ½ tsps crushed ginger• 1 tsp finely chopped fresh coriander• 4 x 2 day old bread slices (Preferably Low GI)

• 4 tbsp sesame seeds• Salt• Olive oil• Chopped chilli & dash of olive oil• Lemon wedges

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by Shaun Munro

Magic Mushrooms on Toast

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Serves 4

Method

1. On a baking tray, lightly oil the mushrooms and cherry tomatoes, season with black pepper. Place into a hot oven for 12 minutes 2. In a hot pan, wilt the spinach, set aside to slightly cool before squeezing off any excess water. Roughly chop and place into a mixing bowl with the chopped almonds, flax seeds, crumbled feta cheese, lemon zest. 3. Mix lightly with a spoon and set aside.4. In a pan, lightly sear the halloumi until golden brown on both sides, set aside.5. Slice the whole seed loaf, lightly toast before topping with the halloumi cheese.6. Spoon the spinach mixture onto the mushrooms and place onto the baking tray with the seed loaf slices and the tomatoes. 7. Place back in the oven for another 5 minutes until all three items are hot and ready to serve.

Ingredients

• 4 large brown mushrooms • 8 cups baby spinach leaves • ½ cup whole almonds, chopped • 2 tsp flax seeds• 150 g reduced-fat feta cheese

• 150 g halloumi cheese, cut into 8 slices• 1 lemon (zest ) • Black pepper• Olive oil• 2 x tomatoes on the vine• Whole seed loaf, Pick n Pay selection

by Dean Uren

Basic Hummus

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Ingredients

• 1 tin cooked chickpeas, skin removed • 2 tsp olive oil• ¼ cup lemon juice• ½ tsp ground cumin spice • Salt• 3 tsp water• Tahina

Serves 4

Method

1. In a blender, add the tahina, lemon juice and olive oil, blend for 1 minute. 2. Add the chickpeas and the water if required to form a smooth paste.3. Add a pinch of salt and cumin and more if desired to your taste.

To Complete:

• Add a large dollop of hummus onto each plate.• Remove the tray from the oven, place the mushroom onto the halloumi toast and onto the plate.• Add the tomatoes onto the hummus and serve.

by Dean Uren

Breakfast Smoothie

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Ingredients

• 300 g whole or frozen berries (blue berries, black berries, raspberries, currants )• 200g guava, cleaned • 500 ml plain low fat yoghurt• 100 ml low fat milk• 2 tsp chia seeds• 1 small bunch mint

Serves 4

Method

1. Simply add all the ingredients, berries, cleaned and cut guava, yoghurt, milk, seed and mint into a clean blender jug. 2. Pulse to start and then blend for 1 minute on high speed.3. Once smooth, pour into 4 clear glasses.4. Place some berries and fresh mint on top for an attractive smoothie.

by Dean Uren

3 Bean Paneer

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Serves 4

Method

1. In a pot boil the sugar beans and broad beans until soft. Blanch the green beans.2. Heat oil, add onions, and freshly ground ginger and garlic. Add curry leaves. Fry for one minute.3. Add all the spices and the freshly chopped tomatoes.4. Add the salt and simmer for 5 minutes.5. Add the three types of beans into the pot. And cook for 5 minutes.6. Grill the paneer and add it into the curry without breaking it. Simmer for a minute or two and remove from the heat. 7. Before serving garnish with fresh coriander.8. Serve with brown basmati rice.

Ingredients

• 100g red beans• 100g broad beans• 100g green beans• 3 tblsp canola oil• 1 tblsp freshly ground ginger and garlic• 2 onions chopped • ½ cup freshly chopped tomato

• 1 tsp chilli powder• 1 tsp turmeric powder• 1 tsp cumin powder• 300g paneer cubed • Curry leaf• Salt to taste• Fresh coriander

by Sandren Govender

Pan Grilled Norwegian Salmon

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Serves 4

Method

1. Prep and clean all vegetables, as well as all citrus fruits, turning out segments of all citrus fruit.2. Bring 2 pots of water to boil over a medium heat, one for the veg and one for the baby potatoes. Pre heat a pan for the salmon. 3. Boil potatoes, once boiled set aside.4. Blanch each veg separately, and place into an ice bath.5. Season salmon with pepper, rub with extra virgin olive oil, and grill in a hot pan skin side down. Allow 80% of the fish to cook on the skin and then turn over and turn off stove.6. Crush baby potatoes with pepper and chopped herbs and 1 tablespoon olive oil7. Reheat all vegetables in boiling water, remove from water and season. Add 1 teaspoon olive oil and chopped parsley.8. Plate up crushed potatoes on the center off the plate , place salmon on top and vegetables around and on top of the fish, and lastly garnish with citrus fruits.

Ingredients

• 200g norwegian salmon fillet• 50g orange, lemon and grapefruit segments• 30g green asparagus (peeled)• 30g baby leeks

• 20g fine beans• 50g baby potatoes (skin on)• 4g coriander• 2g flat leaf parsley• 2g chives• Extra virgin olive oil• Salt and pepper to taste by Cresan Ramjathan

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Serves 4

Method

1. Heat a little oil in a large frying pan over medium heat and cook the onion for 5 minutes or until soft. 2. Add the garlic and cook for a further 1 minute. Add the balsamic vinegar and stock and simmer until reduced by half.3. Add the mushrooms and chopped herbs to the pan and cook for 3-5 minutes or until almost all the liquid has evaporated.4. Meanwhile, brush both sides of the bread slices lightly with the olive oil. Place on a baking tray and toast under the preheated grill for 1-2 minutes each side or until golden. Remove from grill and keep warm.5. To serve, pile the mushroom mixture onto the toasted bread and serve, sprinkled with pepper and the extra fresh herbs.

Ingredients

• Slices of whole-wheat low GI or seeded bread, cut into halves • 4 cloves of fresh garlic cut in half• Olive oil• 1 medium red onion, finely chopped • 2 garlic cloves, crushed • 2 ¼ tbsps balsamic vinegar

• 60mls (¼ cup) low-sodium vegetable stock • 400g exotic mushrooms, sliced • 1 tbsps chopped mixed fresh herbs (like parsley, sage & thyme) • Ground black pepper, to taste • Extra mixed fresh herbs, to serve

by Janice Annetts

Wholemeal Bruschettawith Mushrooms & HerbsWholemeal Bruschettawith Mushrooms & Herbs

Lamb & Brinjal Samoosas

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Serves 4

Method

1. Preheat oven to 200°C/180°C. Line baking tray with baking paper. Heat oil and fry onions until tender. Add curry paste and cook until fragrant.2. Add brinjal to pan. Stir to coat. Increase heat to high. Add ¾ cup cold water. Cook, stirring occasionally for 10 minutes or until water has evaporated and brinjal is just tender. 3. Place 1 sheet of filo pastry onto a flat surface then brush with a little egg.

4. Top with another sheet of filo pastry. Cut crossways into 6 even strips. Place 3 heaped teaspoons of brinjal into

the mixture at 1 short end of 1 filo strip. 5. Fold over to form a triangle. Continue folding, keeping triangle shape to enclose filling. 6. Repeat with remaining filo, egg and filling.7. Place triangles onto prepared tray. Brush with egg. 8. Bake for 20 minutes, or until golden.

9. Serve with dip (see following page).

by Janice Annetts

Serves 4

Ingredients

• 1 tbsp canola oil • 1 onion, chopped • 1 tsp salt • 1 tbsp cumin seeds • 1 tsp ground turmeric • 1 tsp chilli powder • 1 garlic clove, crushed

• 300g ostrich• 400g brinjal (peeled & finely diced)• 1 tbsp lemon juice • 1/3 cup coriander leaves, chopped• 30ml sesame seeds to coat• 1 egg (egg wash)• Filo pastry

Lamb & Brinjal Samoosas

SamoosaDipping Sauce

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Serves 4

Method

1. Place the chilli, mint and coriander in the bowl of a small food processor and process until finely chopped. 2. Add the yoghurt and lemon juice and process until combined.

Ingredients

• 2 fresh long green chillies, deseeded, coarsely chopped • 1/3 cup chopped fresh mint

• 1/3 cup chopped fresh coriander • 130g (1/2 cup) low fat plain yoghurt • 1 tbsp fresh lemon juice

by Janice Annetts

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Serves 4

Method

1. Combine the chicken, curry paste, cumin seeds and half the oil in a bowl.

2. Thread the chicken mixture onto 8 metal or soaked bamboo skewers.

3. Brush a barbecue flat plate or chargrill with a little of the remaining oil and heat on medium-high.

4. Cook the skewers, turning once, for 5 minutes or until cooked through.

5. Meanwhile, combine the lime juice, cucumber, radish, onion, tomato, coriander and remaining oil in a bowl.

Season with salt & pepper.

6 Serve as a sambal with tikka kebabs.

Ingredients

• 600g skinless chicken thigh fillets, cut into 3cm pieces • 2 tbsp tikka masala curry paste • ½ tsp cumin seeds • 2 ½ tbsp olive oil • 2 tbsp fresh lime juice • 2 cucumbers, quartered lengthways, coarsely chopped

• 3 radishes, trimmed, halved, thinly sliced • ½ small red onion, thinly sliced • 200g cherry tomatoes, halved lengthways • ½ cup fresh coriander leaves

by Janice Annetts

Chicken Tikka KebabsChicken Tikka Kebabs

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Serves 4

Method

Preheat the oven to 180°C

Make the stuffing:1. Place the stock in a saucepan over high heat and bring to the boil.2. Add the bulghur wheat, remove from heat and cover with a lid, allow to stand for 30 minutes.3. Melt butter in a pan and fry the onion until soft then add garlic and fry for a minute.4. Add the rest of the stuffing ingredients to the pan and mix to combine.

Ingredients

• 30g butter• 1 whole chicken• 2 cloves garlic crushed• Olive oil for brushing• 300ml chicken stock

For the stuffing:• 250ml chicken stock• 1 cup bulghur wheat• 1 onion finely chopped• 1 clove garlic crushed• 30g pistachio nuts chopped• 30g dried cranberries• 2 sprigs fresh thyme stalks removed• 1 tbsp lemon zest• Salt and pepper

5. Season the cavity of the chicken. 6. Truss the chicken with a kitchen string.7. Brush with olive oil and sprinkle with salt and pepper.8. Pour the stock into a roasting pan and place the chicken on a rack and roast for 50 minutes or until the juices run clear and the skin is crispy.9. Serve with crispy oven-baked potatoes and a salad.

Roasted Chickenwith Pistachio Nuts & Cranberry

by Siphokazi Mdlankomo

Roasted Chickenwith Pistachio Nuts & Cranberry

Baby Marrow & Apple Salad

Method

1. Combine all ingredients.

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Serves 4

Ingredients

• 4 baby marrows thinly sliced• 2 carrots peeled and shaved• 2 granny smith apples thinly sliced• 100g white cabbage shredded

• 100g red cabbage shredded• 6 spring onions sliced• Handful of fresh basil• Salt and pepper

by Siphokazi Mdlankomo

Buttermilk SaladDressing

Method

1. Place the ingredients (except the dressing ingredients) in a salad bowl and mix to combine.2. Place the dressing ingredients in a bowl and whisk.3. Pour the dressing over the salad and toss to combine.

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Serves 4

Ingredients

• 250ml low fat buttermilk• 2 tbsp white balsamic vinegar• 2 tbsp olive oil• 1 tsp dijon english mustard• Salt and pepper

by Siphokazi Mdlankomo

Serves 4

Method

1. To a small bowl, add water. Sprinkle gelatin on top and set aside.2. Fill a medium saucepan halfway with water. Boil over medium heat. 3. Meanwhile, to the bowl of a stand mixer, add egg whites, salt, and sugar, stirring gently to combine. 4. Once water is boiling, carefully lower stand mixer bowl into saucepan. 5. Whisk gently until sugar is dissolved and eggs are near-scalding to the touch. 6. Remove bowl from pan.7. Scrape gelatin into egg mixture and whisk quickly and thoroughly to combine.8. Whip egg mixture at medium-high speed until the outside of the bowl is totally cool to the touch. 9. Once this occurs, add yogurt mixture. Continue whipping a few more seconds, until it's all combined. 10. Divide mixture among serving Top with fruit11. Place in vessels and refrigerate for at least 45 minutes. 12. Serve cold.

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Yoghurt MousseIngredients

• 1 cup plain fat-free yoghurt• ¼ cup water• 1 envelope (about 2 ½ teaspoons) unflavored powdered gelatin

• 2 eggs • 250grams fresh strawberries• 4 Kiwi fruits peeled

by Siphokazi Mdlankomo

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Serves 4

Ingredients

Cake:• 3 eggs • 1 cup sucrose/ xylitol or any polysol that works with your diet• 1 cup pumpkin (mashed) • 1 tsp lemon juice • 1 cup self-rising flour

• 2 tsp ground cinnamon • 1 tsp ground nutmeg

Filling:• 120g reduced-fat cream cheese, softened • 1 mango pureed • 2 tbsp sucrose/ xylitol

Method

1. For Cake: Beat eggs and 1 cup sucrose/ xylitol or any

polysol that works with your diet for 5 minutes in mixing

bowl on medium speed of mixer.

2. Stir in pumpkin and lemon juice.

3. Blend in flour, cinnamon and nutmeg until well combined.

4. Line a jelly roll pan with waxed paper. Spread batter evenly

in pan. Bake in preheated 180 degree oven for 5 to 8

minutes or until wooden pick comes out clean.

5. Cool for 3 minutes in pan; turn out onto a cloth and roll up

from the narrow end.

6. Chill in refrigerator until completely cool.

7. For Filling: Beat cream cheese, pureed mango and 2

tablespoons sucrose/ xylitol or any polysol that

works with your diet in mixing bowl on medium speed

of mixer until smooth and spreadable.

8. Unroll pumpkin roll and spread with filling.

9. Re-roll.

10. Cover and refrigerate until ready to serve.

by Greg Henderson

Winter Pumpkin Swiss RollWinter Pumpkin Swiss Roll

Spicy Pumpkin Soup with Smoked Paprika,Chorizo and Granny Smith Apples

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Serves 4

Method

1. Over a medium heat in your olive oil, sauté apples, garlic, onions, leeks, chorizo, celery and pumpkins for 8 minute until onions and celery are soft. 2. Add chilli flake and paprika and cook for a further 2 minutes.

Ingredients• 1 medium onion diced (180g)• 2 cloves garlic (20g)• 100g leek• 50ml olive oil• 2 granny smith apples diced (350g)• 1 celery stalk diced (40g)• 800g diced pumpkin• 3 tsp smoked paprika

• 100g diced chorizo (keep 40g for end)• 1 level tbsp dried chilli flakes• 500ml water• 500ml low fat or reduced fat cream• 4 leaves sage chopped• 10g salt (to taste)• 10g pepper (to taste)

3. Add cream, water and sage and simmer on a medium low heat for 30 minutes. 4. Blend until smooth and add salt and pepper to taste. 5. Serve with crusty low GI, seeded bread and (40g) chorizo you saved.

by Greg Henderson

Spicy Pumpkin Soup with Smoked Paprika,Chorizo and Granny Smith Apples

Oat, Chia &Date Balls

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Makes 25-30 balls

Method

1. Cover the dates with boiling water and let stand for a few minutes to soften. 2. Put all the ingredients in a blender and pulse until it comes together.3. Roll into balls with wet hands. 4. Roll in some more coconut if desired

Ingredients

• 110g rolled oats• 400g pitted dates• 2 tbsp chia seeds• 2 tbsp coconut

• 1 tbsp honey• 2 tsp vanilla extract• 1 tbsp sunflower seeds• 1 tbsp cocoa powder

by Marcelle Roberts

Crudites

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Ingredients

• 1 tub low fat creamed cheese• Zest of one lemon• Packet split peas / mange tout• Packet carrot sticks• Packet cherry tomatoes

Serves 2

Method

1. Place low fat cream cheese with a dash of lemon grated lemon zest into a small container.2. Place small container and chopped raw vegetables into the lunch box.

by Marcelle Roberts

Wholewheat Quesadillaswith Chicken

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Ingredients

• 2 whole wheat wraps• 1 avocado chopped• Handful shredded cooked chicken• 1 tomato• 1 tub low fat cheese

Serves 2

Method

1. Place shredded chicken, chopped tomato and diced avocado onto the wrap.2. Sprinkle graced low fat cheese on top.3. Roll up the wrap and cut into 3 portions to place in the lunch box.

by Marcelle Roberts

Wholewheat Quesadillaswith Chicken

Ants on a LogServes 2

Method

1. Cut washed celery into 4 portions.2. Fill curve of celery sticks with sugar free peanut butter.3. Sprinkle cranberries on top.

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Ingredients

• 1 stick of celery• 1 tub sugar free peanut butter• Packet dried cranberries

by Marcelle Roberts

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